Easy Ways to Exercise at Work

Last week, we gave you some tips for stretching out your weary and desk-bound bodies. We know that since then, you have all been practicing these simple warm ups, so, as the great chef Emeril would say, “Let’s kick it up a notch”! How about doing some exercises right where you are reading this right now? 😉

Start by Stretching

You will want to give yourself a few minutes to warm up, and what better way to do that than by using some of the stretches from last week – remember? Palms to the ceiling, Ear to shoulder, Chin to chest, Shrug, Stretch those glutes, Side bends and Hug your knees. Make sure that you have stretched on both sides of your body and that you are breathing properly as well.

Won’t I look silly?

You won’t look silly at all – you will look as if you are dedicated to your work but just need a break to keep going strong! Besides, just think about some of your co-workers and maybe there are one or two who also need some help dealing with sitting all day! Exercise together…or just be the impetus for someone to get started too – and just think about how much better you will feel!

OK, I’ll give it a try…what should I do?

Here are some simple exercises you can try:

Squats: You don’t have to do them the way you do at the gym. From your chair, stand up, then sit back down slowly. Repeat this 10 times.

Squeeze your glutes: Now that you have stretched them, use this isometric exercise to squeeze your glutes as hard as you can. Start by holding for 10 seconds and repeat 10 times…buildup to a 30 second hold.

Shoulder Press: Grab a phone book (does you office still have those?), a book, or a ream of paper-hold it with both hands at shoulder height then lift slowly above your head, and slowly bring it back down. Do 10 reps, then build up to 10 reps three times.

Calf Raise: Stand behind your chair and hold on to it for balance. Raise your heels up until you are standing on your toes then lower yourself back to flat on the floor. Do 3 sets of 10. Remember, the key is to do this slowly to emphasize the movement. After a while you might even have the balance to do this without holding on!

Go Walking: You can actually walk or jog in place right at your desk. Just get up and go for it. As you progress in endurance (not necessarily in speed), try raising your knees to your chest.

Don’t forget, there are also things you can change as part of your daily routine that will help you exercise, such as parking farther away from the entrance, using the stairs rather than the elevator, standing while you work at your computer (you might even ask your office manager if they can accommodate this with a counter in your office that you could use) and even heading down to your colleague’s office to talk rather than using the phone!

And remember, a healthy lifestyle starts with a good attitude and fresh breath, too. So be sure that you begin each day by brushing your teeth, cleaning your tongue with your TUNG Brush and Gel, grab a healthy breakfast and then head out to work…and how about taking a nice walk at lunchtime?